Eat 5 times a day and still lose weight – possible! – by using our three low-calorie diet menu plans that surely help to lose weight. When it comes to successful diet plans, eating rich-in-nutrients foods is a necessity. This helps to avoid the feeling of being hungry at the end of your day.

While planning your meal you need to be creative. With life as busy as it is, we don’t pay attention to what we are eating. Try our healthy diet plans and make the right choice. You don’t have time, but this doesn’t give you the reason to eat unhealthily. Our recipes are simple, easy-to-do and healthy. Find out best meal plans for three days on 1300 calories plus 5 healthy low calorie foods everyone needs to have in the house.

1300 calorie diet menu plans for 3 days

3 days' meal planWant to go on a low calorie diet to lose weight? 1300 calorie diet menu plan is a perfect way for you to lose weight. Our full meal diet plans are alternatives to your usual diet.

These meal plans are:

  • healthy;
  • lower in calories;
  • delicious;
  • huge in portions.

Losing weight is not as complicated as you think it is and it does not mean starving. There are some tips that will help you to lose your weight successfully.

They are:

  1. Prepare your meals in bulk for 2 or 3 days to avoid stressful situations in the morning.
  2. Use and prepare only HIGH-QUALITY food like fish, chicken, brown rice, brown bread and vegetables.
  3. Adjust your calories and portion sizes accordingly.

One of the most important things is you must eat every 3 or 4 hours. This will help you to lose your weight efficiently. If you are busy, cook your food the night before. To get started, eat a healthy breakfast, lunch, dinner and 2 low-calorie snacks.

Diet menu plan: Day 1

Breakfast (8 a.m.)


  • Thick slice of one whole grain toast -125 Cal.
  • Raspberry Jam -30 Cal.
  • One whole egg – 80 Cal.
  • Green tea – 0 Cal.  ( or coffee)
  • 1 piece of fruit (orange or apple)-40 Cal.

Total: 275 Cal.

Slice your toast into halves. Spread one half of your toast with jam and another half with a half-boiled egg. Prepare green tea and energize yourself with an orange.

Print and stick your diet meal plan on the fridge to remind yourself what you should eat to achieve the goal.
To know exactly what you are eating keep a food journal every day.

Snack (11 a.m.)

Milk and 2 bananas for a snackTry banana smoothie to tide yourself over between meals. It is simple to prepare. What’s more, you can bring banana smoothie along with you if you are on the go.

You will need such simple ingredients as:

  • Two whole bananas (sliced and frozen the day before) – 180 Cal.
  • Semi-skimmed milk or soy milk (250ml)-120 Cal.

Total: 300 Cal.

Slice 2 bananas and put them in the freezer overnight. Put sliced bananas and milk into the blender and blend it up. Your smoothie is ready.

Lunch (2 p.m)

Lunch: cheese on breadIngredients:

  • Green vegetables (100g.) -40 Cal.
  • Sandwich bread-100 Cal.
  • Grated Low Fat cheese (30g.)- 40 Cal.
  • Tomato sauce (25g.) or any other you prefer-80 Cal.
  • Half can of Tuna-80 Cal.

Total: 360 Cal.

Spread the Tuna and grated cheese on top of your bread. Eat this delicious, healthy sandwich with green vegetables like baby carrots and corn, for example.

Tea Time (4.30 p.m.)

  • Small Americano- 40 Cal.
  • Cheshew nuts (30g.)- 180 Cal.

Total: 220 Cal.

Dinner (8 p.m.)


  • Medium grilled salmon- 110 Cal.
  • Half cup of brown rice- 70 Cal.
  • Lightly stir-fried vegetables- 50 Cal.
  • Cranberry sauce-40 Cal.
  • A piece of fruit- 40 Cal.

Grill salmon. Boil rice. Cook and stir vegetables. Add cranberry sauce and serve. Refresh yourself with some piece of fruit.

Total: 310 Cal.

Diet menu plan: Day 2

High fiber Breakfast


  • Rolled oats (40g.),
  • 1 or ½ tbsp. natural peanut butter,
  • 100 ml. milk,
  • 100 ml. water.

Cool oats (you can warm them in a microwave) and stir them with peanut butter.

Total: 295 Cal.

3,500 calorie should be cut to drop 1 pound

Snack: Fast Fruit Sorbet

Fruit sorbet for a snackIngredients:

  • 1 cup frozen fruits,
  • 2 tbsp. lemon juice,
  • 1 tbsp. honey.

Fruit sorbet is easy to do. Blend all ingredients. If your sorbet is too thick, you can add 1 or 2 tbsp. cold water.

Total: 150 Cal.

Lunch: Greek salad with chicken

Greek salad with chicken for a lunchIngredients:

  • 1 cup chopped tomato,
  • 1 cup chopped cucumber,
  • Romaine lettuce,
  • 2 tbsp. crumbled feta cheese,
  • 3 oz. chopped, grilled chicken breast,
  • 1 tbsp. olive oil,
  • 2 tbsp. lemon juice.

Total: 400 Cal.

Toss all these ingredients and serve.

Tea time: Low Fat Latte


  • 12 oz. low fat latte with 2 percent milk.

Total: 150 Cal.

Keeping your food away from your sight is a good idea. This will help you to avoid mindless munching.
Remember, if you see some food, the tendency is you will take it and eat it and if you don’t see it, chances are lower.

Dinner: Grilled salmon on sweet potatoes


  • 3 oz. salmon,
  • 150 g. sweet potato,
  • Spinach and sweet corn,
  • Half lemon,
  • 1 tbsp. honey for flavor.

Grill salmon. Mash your sweet potato. Put slightly boiled spinach, corn and grilled salmon on top of your mashed potato. Squeeze lemon and add 1 tbsp. honey for flavor.

Total: 305 Cal.

Want to achieve weight loss with 1400 calorie meal plan? Read this.

Diet menu plan: Day 3

Breakfast: Avocado eggs on toast


  • 1 slice of toast,
  • 2 eggs,
  • Half avocado,
  • Green tea.

Boil eggs. Slice and mash them. Slice avocado and mix it with eggs. Put mixed eggs and avocado on top of your toast. Your protein healthy breakfast is ready.

Total: 267 Cal.

Snack: apple and almonds

Apple and almonds for a snackIngredients:

  • Medium apple,
  • 12 almonds,

Total: 150 Cal.

Vegetables, fruits and complex carbs help to burn more calories

Lunch: Roasted vegetable pasta Primavera


  • ½ cup whole-grain pasta,
  • 2 cups chopped vegetables,
  • ¼ cup white beans,
  • 2 tbsp. olive oil,
  • 1 tbsp balsamic vinegar,
  • 3 tbsp. grated parmesan,
  • Salt and pepper.

Toss pasta, beans and vegetables and warm in skillet for 5 minutes, until heated. Top with oil, drizzled vinegar, and cheese. Add salt and pepper.

Total: 350 Cal.

Afternoon snack: Berries Smoothie

Berries smoothie for an afternoon snackIngredients:

  • Greek yogurt (125 g),
  • 200 g. fresh mixed berries (you may use frozen berries),
  • 1 tbsp honey,
  • 200 ml. water.

Mix all the ingredients in the smoothie blender and blend them all together.

Total: 245 Cal.

If you want to lose your weight successfully, consistency is important.
Follow 1300 calorie meal plans for six weeks to see great results.

Lunch: Sautéed fish fillet with capers and tomatoes


  • 2 flounder fillets,
  • 2 tbsp. olive oil,
  • 2 cloves garlic,
  • ½ cup cherry tomatoes (halved),
  • 2 tbsp. capers, drained and rinsed,
  • ½ cup chopped fresh parsley,
  • Sat and pepper.

Warm 1 tbsp. olive oil in a skillet. Pat and season fish on both sides with salt and pepper. Transfer cooked fillet to a plate. Use foil to keep it warm. Add remaining 1 tbsp. olive oil and garlic to skillet.

Sauté garlic about 30 seconds, until fragrant. Stir in parsley, tomatoes, and capers. Cook stirring for 4 minutes. Spoon over fish and serve.

Total: 288 Cal.

Top 5 Healthy and Low-Calorie Foods

Some inexpensive food staples are always worth keeping at hand. They are heavy on value and, what’s more, light on calories.

Let’s check them out:

  1. Honey: healthy and low calorie foodHoney. Want to sweeten up your morning? Try honey. Instead of eating artificial sweeteners that may contain chemicals, honey contains amino acids, vitamins and minerals that are really useful for your nutrition.
  2. Brown rice: healthy and low calorie foodBrown rice. Rich in selenium, anti-oxidants and fiber brown rice is a healthy, cheap and excellent choice for those who want to lose weight.
  3. Lettuce: healthy and low calorie foodLettuce. No matter how many pounds of lettuce you eat, you’ll never gain an ounce. Being a great source of folic acid and vitamins B, lettuce is a perfect essential for our immune system.
  4. Quick-cooking oats: healthy and low calorie foodQuick-cooking oats. Oatmeal is high-protein, low-fat super food that promotes a sensation of fullness. Keeping your hunger at bay, oatmeal will give you strength and help you to stay slim.
  5. Green tea: healthy and low calorie foodGreen tea. Want to lose your weight faster? Drink green tea. It is loaded with beneficial substances and antioxidants that are very good for your health. By drinking green tea you can increase fat burning which will in its turn help you to lose your weight.

X High Fiber Foods that are a Must For Your Meal Plan

High fiber foods are one of the best things you can add to your diet. Not only are they great for lowering cholesterol and reducing the risk of heart disease, they also help you feel full while eating less. Adding fiber to your diet will go a long way in making helping you lose weight and get healthy.

While there are plenty of high fiber foods that you probably know about, you might be surprised at just how many ways there are to add fiber to your diet. Here are some high fiber foods that you might not have known about.

High Fiber Foods for Weight Loss

High Fiber Foods

Brussels sprouts

Who doesn’t remember their parents telling them to eat their brussels sprouts? These green orbs were the bain of many a childhood, but they’re easy to make delicious without adding too many calories. Drizzle a little olive oil, and sprinkle some salt, black pepper, and balsamic vinegar for a delicious side dish with a lot of fiber.

Black beans

One of the most versatile foods, black beans are both a great ingredient and great for you. They pack plenty of protein, as well as plenty of soluble fiber. One of the best things about black beans is that there are just so many ways to prepare them. You can make them as simple or complex as you want and they will just about always turn out delicious. Add some black beans to a salad to give it a protein and fiber boost. If you’re looking for something to eat to get ripped, use black beans as the base for a delicious chili, maybe with some chicken breast for a low-fat, protein-packed meal. The possibilities are as endless as they are tasty and healthy.


Avocados are trendy for a reason; they’re delicious, and a great source of fiber to boot. Whether you’re making avocado toast for breakfast or guacamole for a party, avocados are a crowd pleaser that won’t break anyone’s diet.

Flax seeds

Flax seeds pack a lot of nutrition in a small package. These small seeds can be sprinkled onto oatmeal or cereal, or baked into muffins and cookies. No matter how you eat them, you will be giving yourself a healthy helping of fiber, protein, and Omega-3 fatty acids.

Flax seeds


Lentils are best known for their unique, intensely savory flavor. They’re also full of fiber and protein, making them one of the best foods you can find for boosting your intake of both. Lentil soup is probably the best-known lentil dish, but you can cook them in just about any way that suits your palate. Even lentil burgers are a possibility!

Psyllium Husks

Psyllium Husk Weight LossPsyllium husks are one of nature’s best sources for soluble fiber; it’s so viscous that you will want to consume it as a supplement between meals instead of an ingredient. However, you won’t find many foods that are so full of soluble fiber, which can be harder to come by than insoluble fiber. Psyllium husks can also be used as part of a colon cleanse weight loss plan.


That’s right: your favorite snack to watch movies with is also a great source of fiber. To keep from adding calories, try eating your popcorn air-popped. If seasoning is a must, you can make your popcorn in a kettle with a tablespoon of olive oil, some salt, and garlic powder for a snack that is as tasty as anything you’ll find in a movie theater, with just a fraction of the calories.

Now you know that it is not so difficult to burn unwanted calories. Our 1300 calorie healthy meal plans are your opportunity to eat healthy food and burn more calories.

You can find further details of Diet Plans here.